3 Rounds
— Rope, Row, or Jog :45 sec
— 10 Strict Press in Split Jerk Receiving Position
— 10 Bootstrapper
— 7 Hang Muscle Clean
21-15-9
— Wall Ball (20/14)
— Squat Clean (135/95)
— Shoulder to Overhead (135/95)
Goal: Sub 14 min
01
Easy Run or Row
— 3 min
02
Couch Stretch
— 3 min/side
03
Accumulate 50 of each
— band pull apart
— band face pull
Row, Rope or Jog
— 5 min
3 Rounds
— 10 spiderman
— 5 kang squat
— 10 BTN Banded Press
Farmers Carry
— 4 x 100′
you choose the weight
2 Rounds
— 15 Band Pull Apart
— 15 Behind the Neck Banded Press
— 50′ Butt Kickers
— 50′ High Knees
— 10 Kip Swing
— 50 Singles
“Team Triple 3’s”
— 3k Row
— 300 Double Unders
— 3 mile Run
Goal: Just get it done
Teams of 2 work together to complete the work. One person works at a time on the row and double under, both run 1.5 miles together
Sub 1.5 mile run together for the row if not enough rowers.
Roll/Smash Calves and Quads
— 2 min/side for each
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
Samson Stretch
Spiderman Stretch (elbow down, knee out, toe down)
Runner’s Stretch
*Deep Squat elbows on knees when you switch sides
Easy AMRAP 8 min
— 10 Cal Row
— 10 Spiderman
— 10 Reverse Grip Press (empty bar)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
First 10 minutes
10-20 minute mark
— Row 500 meters
— 20 Thrusters (135/95)
— 10 Bar Muscle Up
Couch Stretch
— 1 minute low 2 minute high/side
Banded Lat/Shoulder Stretch
— :90 sec/side
2 Rounds
200m jog
10 Box step up
10 Banded good mornings
10 Mountain climbers (each leg)
10 Thoracic high fives (each arm)
10 Headstand to push-up
High knees one length
Butt Kickers one length
10 Back leg swing (each leg)
5 Inchworm
Accumulate Reps.
One Partner works while the other runs 200m. Switch when partner returns.
— Run 400 meters together
— 50 box jump overs, (24/20)
— 50 DB deadlifts
— 50 wall-ball shots (20/14)
— 50 Ring Dips or Box Dips
— 50 wall-ball shots (20/14)
— 50 DB deadlifts
— 50 box jump overs, (24/20)
— Run 400m together
THE WALK AROUND
Smash Heel cord and calf on KB
— :90 sec/side
Roll/Smash Hammies and Quads
Couch Stretch
— 1 low 2 high min/side
Rope or Row
— 2 min slow
— 2 min moderate
— 2 min quick
1. Down Up
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Land (bar overhead)
5. Snatch Drop
6. Hang Power Snatch
15 min to find your best lift for the day
For Time
15-12-9-6-3
— Power Snatch (115/75)
— Run 200 meters after each round
Goal: Sub 10 Minutes
Midline:
Banded Plank
— 3 x :45 sec
3 Rounds
— 5 swing (right arm)
— 5 swing (left arm)
— 5 kb clean (right arm)
— 5 kb clean (left arm)
— 5 kb push press (right arm)
— 5 kb push press (left arm)
— 1 min Jump Rope
12 Minute AMRAP
— 6 Double KB Clean (53’s/35’s)
— 12 T2B
— 48 Double Under
Goal: 6+ Rounds
Easy Row/Run
— 5 min
Lateral Raise, 45 degree raise, Front Raise
— 3 x 10 each direction
Banded Tricep Stretch
— :90 sec/side
3 Rounds
— Burgener Clean x 2
— Kang Squat x 5
— 3 Kip Swing + 1 Pull Up + 2 Kip Swing + 1 CTB Pull Up
3 Rounds
— 30 CTB pull Up
— 20 DB Squat (50/35)
— 10 Strict HSPU
Goal: Sub 17 Minutes
Pike Compressions
— 3 x 15
Hip Bridge
— 3 x 15
EMOM 6 min
— Odd: 5 Windmill/arm
— Even: Row :45 sec
Reverse Tabata Front Rack Hold
Use the heaviest weight from your set of 3 front squats
Couch Stretch
— 1 low & 2 High min/side
Roll/Smash Upper Back
— 2 min
Easy AMRAP 9 min
— Min 1: Run or Row :45 sec
— Min 2: :15 sec Ring Support Hold
— Min 3: 10 Band Pull Apart
For Time:
— 50 Cal Row
— 50 Shoulder to Overhead (135/95)
Goal: Sub 9 Minutes
Sub 800m Run if no Rowers
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)